The importance of adequate daily protein
There’s a lot of mixed messaging out there about protein and how much we really need. My goal is to help my clients cut through the nutrition noise, simplify the complicated stuff, and find an eating plan that works for their unique bodies—while making sure they’re getting all the essential nutrients they need.
So, why is it important to prioritize protein at every meal? Well, protein helps keep us feeling full and satisfied, and it helps stabilize our blood sugar. Think about it: if you have a salad with no protein, you’ll probably be hungry again in an hour. And if you’re having a high-carb meal, like pasta, without protein? That’ll likely cause a blood sugar spike, followed by a crash, leaving you hungry soon after. Protein helps balance that out, giving you a more steady release of energy throughout the day.
It is also important to note that if we don’t produce enough HCL (hydrochloric acid), then we can’t properly break down and absorb protein. We also need enough protein in our diet to help signal the release of HCL. It can be common for people that have not had enough protein in their diet over a long period of time to not make enough HCL. This is where assessing digestive function and gut health is key!
Protein is also important because it builds and repairs tissues, is beneficial for the immune system, hormone function, and enzyme activity. Amino acids make up proteins, and these are important for production of neurotransmitters like dopamine and serotonin, which are mood boosting. We need to get enough protein from our diet, because our body can’t make all of the amino acids on its own (essential vs. non-essential).
How much do we need? Around .8 grams per kg of body weight per day depending on your activity level and the amount that you find helps you feel best. This is an estimate to help you experiment and find the amount that works for YOUR body. When building our plate at each meal, we want to emphasize a large amount of veggies with a good amount of protein to balance it out and give you more energy.
Good sources: grass-fed meats, pasture-raised poultry and eggs, wild-caught fish, nuts and seeds, bone broth, and collagen peptides. I suggest researching local farmers near you, going to farmers markets, or ordering from Butcher Box or Force of Nature to prioritize good quality animal protein.